Duration: 30 minutes
Equipment: Stationary Bike
Presenters: Bas Hollander, Khiran Huston, Glen Ostergaard

1. ACCELERATED WARM-UP
That's What I Want performed by The City Is Cursed made famous by Lil Nas X
Moves: Standing Power, Sitting Power, Standing Strength, Sitting Sprint

2. MIXED CONDITIONING
Slap Suey performed by Subarachnia made famous by Futurebound & BMotion
Moves: Standing Strength, Standing Power, Sitting Power, Sitting Sprint

3. SPRINTS
All Through the Night performed by Kalema made famous by Juelz
Moves: Sitting Sprint-Power

4. MIXED CONDITIONING
Slap Suey performed by Subarachnia made famous by Futurebound & BMotion
Moves: Standing Strength, Standing Power, Sitting Power, Sitting Sprint

5. STRENGTH
Que Lo Que performed by Shadowy Almanac made famous by Hasse de Moor
Moves: Standing Strength, Sitting Strength, Standing Power

6. POWER FINISHER
Drown performed by The Star Fruit Company made famous by Dabin feat. Mokita
Moves: Standing Power

7. COOLDOWN
What You Know Bout Love performed by Ghostly Stories made famous by Pop Smoke

OUTRO: Take Me There (Instrumental) performed by Fas Fash